Serena Williams has announced her retirement. As a top athlete, she’s long been an inspiration to female athletes everywhere, including Rachael and Kelsea. In today’s episode, they’ll be talking about and working through their feelings about Serena Williams’s life, career, and decision to retire. Listen in to hear them talk about the backlash to women in competitive sports, particularly tennis, the example set by Serena Williams, and the value of sacrifice.
Topics Discussed in Today’s Episode:

 Serena’s announcement about retirement
 The backlash to women playing tennis
  The example set by Serena Williams
  How Serena changed the game by existing in her own body
  Whether or not women can really do it all
  The disruption for women who have children
  The value of sacrifice
  How Serena spoke about retirement
  Serena’s decision as a gift to women and what women can learn from it
  Understanding that seasons change and recognizing and owning the season you’re in

RELATED LINKS

  The CVG Nation app, for iPhone
  The CVG Nation app, for Android
  Our Fitness FB Group.
  Thick Thighs Save Lives Workout Programs
  Constantly Varied Gear's Workout Leggings


EP192 An Inspiration Says Farewell

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Join the CVG Nation app: https://www.constantlyvariedgear.com/pages/cvg-nation-app or search CVG Nation in your phone's app store.

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Kelsea and Rachael explore and challenge conventional standards surrounding women's wellbeing. New listeners...check out these episode favorites:
 
EP15: Abs Aren't Made in the Kitchen
EP72: Beauty Is Not the Rent We Pay to Exist
EP159: Be Bad at Something and Enjoy It


Kelsea &amp; Rachael's workout program: TTSL Daily

Health & Fitness

Hot off the press: Gatorade could be banned in multiple states if its recipe isn't changed! Hold the phone! But isn’t gatorade what you give your kid after a game because you know they’ll drink it? It’s way more fun than water and it has electrolytes! Right? Ok maybe you kinda knew that something was up with it and anything that color is kinda SUS. And sometimes it’s easier to look the other way and just live, without worrying about every darn thing. In this episode, we talk about Gatorade and a number of other products on the shelf at your grocery store that have additives and preservatives that are dangerous to consume and linked to cancer, hyperactivity, and DNA mutations. Other countries have banned these substances. Why haven’t we? No need to panic. Awareness is the key here. In this episode Kelsea and Rachael list the offenders and how to spot them. 
ADDITIVES, PRESERVATIVES TO LOOK OUT FOR:
Yellow 5, Yellow 6, Titanium Dioxide, Blue 1, Red 40, Red 3, Propylparaben, Brominated vegetable oil (BVO), Potassium Bromate
WHERE TO LOOK:
Snacks: Doritos, Ruffles, Cheetos, trail mix
Dips: Tostitos queso, Doritos Dip
Drinks: Gatorade, Pedialyte, Colored Drinks, Citrus Drinks
Cereal: Lucky Charms, Trix, Fruit Loops
Baked Goods: Oreos, cupcakes, muffins, Duncan Hines 'Perfectly Moist' cake mix and icing, Pillsbury 'Funfetti' cake mix, bread, cookies, tortillas
Candy: Skittles, Sour Patch Kids, M&Ms;, Peeps
Links:
Yuka app
OEHHA Report Linking Hyperactivity
FDAs Explanation of GRAS
NYs Legislation
Consumer Report Overview
Toxicology of Food Dyes
(00:00:00) Introduction
(00:02:03) Foods with potentially dangerous ingredients, including Gatorade
(00:03:16) Gatorade marketing
(00:08:15) Gatorade and nostalgia
(00:10:18) Riding the line between awareness of ingredients and too much anxiety about them
(00:12:30) The Skittles “ban”
(00:14:00) These bans are about chemicals and food additives, not the foods that contain them
(00:15:35) Red dye number 3
(00:18:07) Four food additives that have been removed in other countries
(00:23:19) The effects of Red 40
(00:27:37) Categorizing a food as bad if it contains a known carcinogen.
(00:30:09) Why individual states are banning harmful food ingredients instead of the FDA
(00:36:28) The FDA’s honor system for food additives
(00:40:07) Food dyes can be found in foods that aren’t a natural color
(00:41:13) Not all food dyes are harmful, but some are
(00:41:45) Yuka, the app that lets you scan products and receive a score 
(00:43:50) How scores are calculated and what they mean
(00:49:23) Using the app to get recommendations for products with a better score

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EP282 Chemicals in YOUR Food that May Be Banned Soon

Meet Katie Zornes! She calls herself a depression warrior and we call her an inspiration! Katie struggled with loss, grief, and depression early on. Have you heard the saying that time heals everything? We've heard it too, and it's BS. As many of us know, it's quite possible to do the things we need to get done and to look just fine doing them, while on the inside, old wounds still feel debilitating, and we go about our day not knowing if we'll fall apart. 
Katie was at odds with her body for a long time and her weight became her identity. She cursed her body and thought weight loss would be the golden ticket to a happy life.  Want to hear how Katie managed to lift herself out of a very dark place using one ounce of courage at a time? Katie shares her story in the hopes of helping others who struggle as she did, and admittedly still does. Katie's story doesn't involve any quick fix or magic diet. But we'll give you a hint: she talks about intentional movement and the importance of meeting ourselves where we are at. In 2022, Katie made a list of hard things that turned into a movement and has inspired so many people to do the same. Want to know how she got started? Because we all know, starting is the hardest part. 
Katie’s links: 
IG
TikTok
YouTube
(00:00:00) Introduction
(00:02:26) How the loss of Katie’s mother at a young age affected her
(00:05:28) How healing doesn’t just automatically happen after a set amount of time 
(00:07:02) Why the “me against my body” mindset is damaging
(00:11:25) The difficulty of healing when your body is your enemy
(00:13:40) The challenge of finding a starting point
(00:18:16) The importance of celebrating yourself
(00:22:02) The development of Katie’s 22 hard things in 2022
(00:26:49) The community that grew around Katie’s list of hard things
(00:28:13) Katie’s advice for people developing their own lists of goals
(00:32:30) What happens to a goal that isn’t reached
(00:35:19) The thing that's been the most difficult for Katie to accomplish
(00:36:45) Katie’s upcoming trips
(00:39:36) Where listeners can connect with Katie
CVG Related Links:
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EP281 Depression Warrior Katie Zornes is Here!

Remember all those movies where the kid manages to hack into the mainframe of some forbidden organization? Maybe we didn't exactly understand how typing in all those ones and zeroes did the job but it was exciting right? Well, imagine YOU are the kid and the mainframe is your body! Taking control of your own health and wellness through biohacking is a real thing, and not just a movie plot. People want to take a more active role in their health these days. They want to know what they can do to function at peak performance and maybe even live longer. And experts in biology, genetics, neuroscience, fitness and nutrition, to name a few fields, are answering with ways to enhance our minds and bodies, and in many cases, change our trajectories. 
There are a lot of big claims out there and so many ways to biohack ourselves. To tackle this robust hot topic, today we are talking about what biohacking IS and the potential impacts it could have on your health, fitness and longevity. We want you to know how you can use it in your own life without feeling overwhelmed with the amount of information out there. We want you to make your own informed decisions on what is snake oil and what is a game changer for YOU. Leave today's episode speaking the language and perhaps you will decide to be the captain of your own ship.
 
Biohacking Links:
Dave Asprey


(00:00:00) Introduction
(00:05:16) Drinking vitamin C
(00:06:50) Biohacking and the claims around it
(00:12:30) Nutrition information and stress surrounding food
(00:14:35) Defining biohacking
(00:18:28) Taking an active role in your health
(00:19:44) Biohacking and breath work
(00:23:33) Different areas you can implement biohacking in
(00:24:40) Keys to living a longer, healthier life
(00:25:36) The connection between meditation and cancer rates
(00:32:00) The accessibility of biohacking lifestyle
(00:34:26) Molecular biohacking
(00:38:30) Biologics biohacking
(00:40:13) Accessible parts of biologics
(00:42:11) Technology biohacking
(00:43:35) The idea that you are an active participant in your healing
(00:44:57) The individuality of the technology piece
(00:48:45) Breaking down the categories of biohacking into smaller subsets
(00:53:14) The relevance of genetics
(00:56:13) Dave Asprey and biohacking history
(00:58:05) The downside of biohacking – the possibility of snake oil claims
(01:01:52) Choosing a focus area to avoid overwhelm
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EP280 Biohacking Part 1: What IS Biohacking?

Let’s start with the good news: NO MORE CRUNCHES! And the bad news: hey, no bad news here! We do talk about some of the ridiculous ways we’ve all tried to get washboard abs in this episode but let’s keep them in the past. Instead of hyperfocusing on those six glorious rectus abdominis bumps, we are going to hone in on your entire CORE, because we want you to feel strong and stable in your movements, avoid waste of f*cking time exercises, and feel less pain. 
Do you really know what makes up your core? Get to know it in today’s episode. Save the crunches for the dinner table, and get the best bang for your buck at the gym. Listen and leave with our top five exercises AND these links to see Kelsea demo the movements. Happy Core Day!: 
Farmers Carries
Deadbugs 
Bird Dogs
Jumping Squats
Jumping Lunges
Box Jumps
Speed Skaters
Broad Jumps
Planks
Med Ball Slams
Mountain Climbers
Alligator Rolls
Dumbbell Plank Pull Through
Kettlebell High Pull

(00:00:00) Introduction
(00:01:30) How to get a 6-pack
(00:03:04) Core strength vs. visible abs
(00:04:44) The core is the primary player in your body
(00:06:30) The amount of time wasted on crunches
(00:10:10) The days of “abs every day”
(00:12:28) Abs need repair time just like other muscles
(00:16:05) There is no such a thing as spot-training a muscle
(00:17:25) Sitting up straight and adjusting your posture
(00:21:16) Pelvis alignment and flared ribs
(00:25:29) Equally distributing your weight
(00:29:43) The importance of weighted carries to your core
(00:31:55) Over-engaged traps tend to take over
(00:34:40) TTSL Movement Library
(00:40:40) Jumping as a core exercise
(00:42:32) Planks as a core exercise
(00:47:21) Glute bridges get an honorable mention
(00:48:12) The importance of rotation and anti-rotation in your routine
(00:49:05) How these exercises build stabilizing muscles
CVG Related Links:
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EP279 Our Top 5 Favorite Core Exercises

Moms, do you criticize your body in front of your kids, then tell them to love themselves? If you say one thing but do another, they aren’t fooled. And the little ones are always watching you. We are not here to shame you. We are here to remind you of how important you are!... now, and for the next generation of women. Do you want your daughter to have a better relationship with her body, with food, and with exercise than you had growing up? It starts now, with you. 
Today we are talking about a study on 5 year old girls and their moms. The purpose of the study was to look at predictors and sources of influence on these girls and their ideas about dieting. Want to know what percentage of 5 year old girls think that dieting means you can’t eat, AT ALL? Want to know how many moms were on a diet at the time of the study? Please listen to today’s episode. Your daughters are counting on you. 
(00:00:00) Introduction
(00:06:25) Passing healthy behaviors and thoughts onto the next generation
(00:07:54) What body image studies are saying about the next generation
(00:10:13) Millennial women are changing the language
(00:12:00) The language that girls as young as 5 are using about body image and diet culture
(00:15:30) Parental behaviors correlated with health and dieting that later affect young girls
(00:19:00) The difficult work of generational trauma
(00:21:24) How girls are disproportionately affected by language around body image
(00:26:10) 5-year-old girls reporting that they were “currently dieting” 
(00:26:21) Researchers wanted to examine the predictors and sources of ideas about dieting before the young girls attempted to diet
(00:31:40) How 5-year-old girls responded when asked about what dieting meant
(00:36:25) How marketing for things like detox teas has affected girls’ understanding of dieting
(00:39:40) The impact of the mothers on girls’ understanding of diets
(00:40:54) Over 90% of the mothers in the study reported recent dieting
(00:43:10) How adjusting behaviors coincides with adjusting language
(00:45:50) Examples of ways mothers can talk to daughters about feeding your body what it needs instead of restricting it.
(00:51:40) How different messaging can be a game changer for boys too
(00:56:30) Switching the messaging to focus on something gained rather than something lost
Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2530935/
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EP192 An Inspiration Says Farewell

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